I have recently been able to get back into a little bit of a running routine.
I am a fairly average runner- I’m not hitting miles or paces or even running races that are all that impressive, to be honest. I just like to run because it gets me out of the house and helps me to have a good endorphin boost. It makes me feel powerful and like I can accomplish more than just cleaning up messes in the day, and it always gives me a more positive outlook on life once I have finished my run.
I am NOT a professional runner and I’m certainly not aware of your own personal physical situation- so please take all of this with a grain of salt! But, if you are interested in starting to run or need some motivation on ideas for how to get out there and run, this blog post is for you! I am compiling some of the strategies I use to keep myself going- because you know that running is 75% a mental battle!
Sign up for a race and start following a training plan. This is how I’ve typically motivated myself to run in the past. Once I have a race day on the calendar, I am pretty faithful about following a training plan. It’s a really great extrinsic motivator for me, and race days are usually very FUN! My personal go-to is a “couch to ______ (5k, 10k, half, full)”.
Run with upbeat, peppy music. I used to always run while listening to a podcast. One day I decided to listen to some very upbeat music. Guys, I felt like a million bucks on that run!! My feet were flying with the beat and I haven’t looked back since. It has to be music that makes me want to MOVE- and it works!
Pick a time to run for. Ignore all other stats. Sometimes I think as runners we tend to obsess over our stats. It doesn’t seem to help that it’s the trend to post a screenshot of our after run stats for all to see. I find I really have to ignore the urge to follow ALL my running stats, and instead just focus on ONE. So at the beginning of my run, I will just pick a time. Say, 25 minutes. I am going to run for 25 minutes. I don’t care about my pace, my distance or my splits. Just the time. With one thing to focus on, I find I am usually pleasantly surprised with the other things as well. But it’s so freeing to just have ONE goal in mind and stick to it for the duration of the run.
Pick a duration of songs to run for. Ignore all other stats. Similar to the previous tip, this one is a bit more fun and loosey-goosey. I will pick a number of songs- say 10 songs. And run for all 10 songs, then stop. Again, I do not pay attention to my other stats during that run- just my one goal. This goal also works well for split running- run for one song, walk for one song, run for one, walk for one, etc.
Pick a distance to run for. Ignore all other stats. This is one I use a lot while following a race day training plan. I feel bound to the distances that I should be covering, and try to run according to distance. So if the training plan says 3 miles, my focus for that run is to hit 3 miles.
Do not time/record anything- just run. For a type A runner like me, this one is a challenge. JUST RUN? And don’t even record ANY stats? But what will I share on social media when my run is done? š I highly, highly recommend at least once every other week to do a run where you don’t even press start on any recording apps or devices. Just run how your body feels like running and stop when it feels like stopping. Since running can be so mental, I find this an effective way to put mind over matter- just telling myself that running can be beneficial just because I’m doing it, not because I’m doing in any accomplished form, fashion or time.
Pick a location to run to, then back (or around). Similar to the other running goals, this one is a fun one. Instead of focusing on time or pace, pick a location to get to. Maybe it’s farther than you’ve ever run before, or maybe it’s just up the street.
Do running splits. I don’t actually know if this is an official term, but this is what I call it when I run for awhile, then sprint for a short time. Then walk. Then run, sprint and walk again. This can be done in ANY combination- run, walk. Run fast, run slow. Run one song; walk the next. Sprint the chorus and jog the verses. Get creative!
Run different terrain. Admittedly, I rarely do this one. I live in SW Ohio, and we don’t exactly have many hills around here. But running up and down a hill, or even finding a trail run to do can be a super fun way to mix it up and do something different for a day.
Run with someone. This summer, my two biggest kids are able to ride a bike completely independently, so I started to take them with me on my runs! They ride, I run. It is incredibly motivating because I can’t keep up! But I sure do try! I think those runs with my kids are the fastest pace I’ve ever gone- plus it’s fun to see them having so much fun on their bikes AND getting to spend some quality time with them, even if I’m too winded to talk. I know that a lot of people like to run with a friend, but so far I haven’t found a way to schedule that and make it work.
What about you? If you run- how do you stay motivated to get out there? How do you track your runs? Do you have any running tips for us average runners out there?